We get to test our 1RM Clean to start the week! Looking strong with those Romanian Deadlifts, Gary! Strength Clean (Every two minutes, for 20 minutes:  Clean x 1 rep) Build over the course of the 10 sets to today’s 1-RM. Conditioning “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat Cleans (135/95 lbs) 10 Burpees Over the Barbell  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm B worked on his Romanian Deadlifts on Friday!   Conditioning With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups (15 negatives) 15:00 – 50 Wall Ball Shots Each station takes 5 full minutes, if athlete finishes early, they get extra rest! If athlete is still working, stop with :30 left to have time to move to next station. Class may split into even groups to spread out stations.Once done, complete 10 minute Ab-Circuit with class as “dessert”  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Warning: Doing Dumbbell External Rotations facing your husband may lead to extreme laugh-attacks!Read more

Couples that L-sit together, stay together! Strength Four sets Romanian Deadlift (6-8 reps @ 3011) https://www.youtube.com/watch?v=WtWtjViRsKo – 36 second mark Rest 60 seconds Dumbbell External Rotations (8-10 reps each arm @ 2020) https://www.youtube.com/watch?v=jEiYNg0Okc4 Rest 60 seconds Conditioning Two rounds for time of: Row 500 Meters 20 Hand-Release Push-Ups 30 Kettlebell Swings (24/16 kg) Run 400 Meters Aim to complete swings in no more than 3 sets each round  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Amy looked strong doing her Push Press on Wednesday! Strength Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) Rest 60 secondsSince reps are so low, banded strict and negatives should be first modifications used. Negatives should take at least 5 seconds. Weighted Supinated Grip Pull-Ups (2-4 reps @ 21X0) Conditioning Workout #1 Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Wall Ball Shots (20/14 lbs.) Rx+ for today includes 5 Muscle-Ups, Bar or Ring, in place of the pull-ups. Then rest exactly 5 minutes, before completing… Workout #2 As many rounds and reps as possible in 5 minutes of: 10 Toes to Bar 10 Alternating Jumping Lunges (5 per leg)  Read more